Exercise guide
Rear Fly Stepback
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Rear Fly Stepback is a dynamic compound movement that integrates a reverse lunge with a posterior deltoid fly to enhance balance, core stability, and upper back posture. It simultaneously challenges the lower body's eccentric control and the upper back's ability to maintain tension against gravity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and arms resting at your sides.
- Engage your core and pull your shoulder blades slightly back and down.
- Maintain a soft bend in your knees and keep your gaze fixed forward for balance.
How to do it
- Step one foot back into a reverse lunge while simultaneously hinging your torso forward at a 45-degree angle.
- As you lower your back knee toward the floor, sweep both arms out to the sides in a wide 'T' shape, squeezing your shoulder blades together.
- Exhale and drive through your front heel to return to the standing position, bringing your arms back to your sides.
- Inhale as you alternate legs, repeating the movement with the opposite side.
Form checklist
- Keep your front knee aligned over your ankle, preventing it from caving inward.
- Maintain a flat, neutral spine during the forward hinge; do not round your lower back.
- Ensure the arm movement comes from the shoulder blades, not just the wrists or elbows.
- Keep your core braced throughout to stabilize the hips and torso.
Pro tips
- To maximize rear deltoid engagement, keep your thumbs pointed toward the ceiling as you fly your arms out.
- Focus on a slow, controlled descent into the lunge to increase time under tension for the glutes and quads.
- Imagine pulling a heavy resistance band apart to create internal tension in the upper back muscles.
Make it harder
- Hold light dumbbells or water bottles to increase the resistance on the rear deltoids.
- Add a 2-second pause at the bottom of the lunge to further challenge balance and isometric strength.
Frequently asked
- What muscles does the rear fly stepback work?
- The rear fly stepback primarily targets the deltoids, lats, and rhomboids, and also works the abs, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the rear fly stepback?
- The rear fly stepback requires no equipment — just your body weight.
- Is the rear fly stepback good for beginners?
- The rear fly stepback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.